Zvokudya Zvinotsigira Kupora Mushure mekurwara
Nguva yekupora mushure mekurwara inhanho inokosha inowanzo sarudza kuti muviri unopora nekukurumidza sei. Mushure mekukunda hutachiona, fivha, kuvhiyiwa, kana mamwe mamiriro ehutano, muviri unoda "mafuta" akakodzera ekugadzirisa nyama, kudzoreredza simba, kuenzana kwemvura, uye kusimbisa masoja emuviri. Chimwe chezvinhu zvikuru zvinopesvedzera maitiro aya kudya kunovaka muviri. Kudya kwakakodzera kunogona kubatsira kukurumidzisa kupora, nepo kudya kusina kunaka kunogona kuita kuti muviri usashande zvakanaka, kuwedzera zviratidzo, uye kutokonzera kudzokera shure.
Heano mamwe marudzi ezvekudya zvinogona kubatsira munhu kupora mushure mekurwara, pamwe chete nezvikonzero zvinoita kuti zvekudya izvi zvive zvinobatsira.
1. Mapuroteni anobatsira kugadzirisa nhengo dzemuviri
Mapuroteni chinhu chakakosha pakuumbwa kwemasero, tsandanyama, uye nhengo dzemuviri. Mushure mekurwara, muviri unowanzo sangana nekudzikira kwehuremu hwetsandanyama, kuzvimba, kana kukuvara kwenhengo zvinoda kugadziriswa. Saka, kudya mapuroteni zvakakwana kunokurudzirwa zvikuru.
Sarudzo dzezvikafu zvine mapuroteni akawanda zviri nyore kugaya dzinosanganisira:
– Mazai (akabikwa kana kusanganiswa nemafuta mashoma)
– Hove (kunyanya hove dzisina mafuta akawanda dzakadai semackerel, tuna, kana snapper)
– Huku isina ganda
- Tofu ne tempeh
– Mukaka, yogati, nechizi (kana zviri nyore kugaya)
- Bhinzi nenyemba zvishoma nezvishoma
Kune vanhu vasina chido chekudya, mapuroteni anogona kuwedzerwa kuburikidza nesobho rehuku, porridge nemazai, kana yogurt smoothie ine michero.
2. Makabhohaidhiretsi akaomarara ekudzoreredza simba
Kana uchirwara, muviri wako unoshandisa simba rakawanda kurwisa hutachiona uye kugadzirisa masero. Nekuda kweizvozvo, unogona kunzwa kuneta, kushaya simba, uye kushaya simba kunyangwe zviratidzo zvako zvekutanga zvave nani. Makabhohaidhiretsi akaomarara anobatsira kudzorera simba nguva dzose kupfuura shuga.
Mienzaniso yemacarbohydrate akaomeswa anokurudzirwa:
– Mupunga (unogona kuva muchimiro cheporridge kana uchiri kuoma kutsenga)
– Mbatatisi dzakabikwa kana dzakabikwa nemhepo
– Upfu hweoatmeal
- Chingwa chegorosi
- Mbambaira
- Chibage
Macarbohydrate aya anowanzo batsira mudumbu kupfuura zvekudya zvine spice yakawanda kana mafuta, kunyanya pakutanga kwekupora.
3. Michero nemiriwo zvine mavitamini akawanda uye zvinodzivirira hutachiona
Mavhitamini nemaminerari zvakakosha pakugadzirisa masero nekutsigira masoja emuviri. Michero nemiriwo zvakapfumawo muma antioxidants, ayo anobatsira kuderedza kushushikana kwe oxidative mushure mekunge muviri washanda zvakanyanya panguva yekurwara.
Sarudzo dzakanaka dzemichero nemiriwo dzinosanganisira:
– Maranjisi, magwava, kiwi (akapfuma muvhitamini C)
– Mabhanana (ari nyore kugaya, anobatsira nekupa simba uye ma electrolytes)
– Papaya (inotsigira kugaya chikafu)
– Makarotsi nemanhanga (zvakapfuma mu beta-carotene)
– Sipinachi, broccoli, mustard greens (yakapfuma mu folate uye vitamin K)
– Madomasi (ane lycopene)
Kana kugaya kwako kuchiri nyore, gadzira miriwo kuita soup yakachena kana kuipisa nemhepo kuti zvive nyore kugaya.
4. Zvikafu zvine soup zvinopa mvura uye electrolytes
Kushaya mvura mumuviri kunowanzoitika panguva yekurwara, kunyanya kana paine fivha, manyoka, kana kurutsa. Mvura nema electrolytes zvinoda kudzorerwa kuti muviri ushande zvakanaka, uchengetedze BP, uye ukurumidze kupora.
Zvokudya zvesobho zvinobatsira pakupora:
– Supu yehuku nemiriwo
– Muto wemapfupa kana muto wenyama usina mafuta akawanda
- Supu yespinachi yakachena
– Porridge kana mupunga wakabikwa nemafuta ane muto
- Soto yakachena (usanyanya kunhuhwirira uye ine mafuta)
Pamusoro pezvo, kunwa mvura kuchiri chinhu chakakosha. Kana zvichidikanwa, inwa munyu wemvura inodzorwa sezvinokurudzirwa, kunyanya mushure memanyoka.
5. Mapurobiotics nemaprebiotics ekudzorera hutano hwekugaya chikafu
Mushure mekurwara—kunyanya kana munhu achitora mishonga inorwisa mabhakitiriya—maruva emudumbu anogona kukanganiswa. Zvisinei, hutano hwekugaya chikafu hunokanganisa zvikuru dziviriro yemuviri, sezvo chikamu chedziviriro yemuviri chakabatana nedumbu.
Manyuko emaprobiotics (mabhakitiriya akanaka):
– Yogati ine tsika dzinoshanda
- Kefir
– Tempeh
– Kimchi kana magaka akaviriswa (kana uchida kuravira, teerera kunaka kwezvinonhuwira nemunyu)
Manyuko e prebiotics (chikafu chebhakitiriya rakanaka):
- Bhanana
– Garlic (yakabikwa zvishoma)
- Hanyanisi
– Oat
– Asparagus
Kusanganiswa kwemaprobiotics nemaprebiotics kunobatsira kugaya zviri nyore, kunovandudza kunwa kwezvinovaka muviri, uye kunoderedza njodzi yekushungurudzika kwemudumbu.
6. Mafuta ane hutano anobatsira pakuzvimba uye kupora
Mafuta haasi akaipa nguva dzose. Mafuta ane hutano anotsigira kugadzirwa kwemahormone, kutorwa kwemavhitamini anonyungudika mumafuta (A, D, E, K), uye anobatsira kuderedza kuzvimba kana akasarudzwa nemazvo.
Manyuko akanaka emafuta ane hutano:
– Avokadho
- Mafuta emuorivhi
– Hove dzine mafuta akadai sesalmon nemasadhini (dzine omega-3 yakawanda)
– Maarumondi, walnuts
- Mbeu dzeChia nembeu dzeflax
Dzivisa mafuta e trans uye chikafu chakakangwa zvakanyanya nekuti zvinogona kuwedzera kuzvimba uye kukanganisa kugaya chikafu.
7. Zvikafu zvakapfava zvekudzivirira kana munhu asingadi kudya zvakanyanya
Hazviwanzoitika kuti varwere mushure mekurwara vanzwe kuda kurutsa, kurwadziwa pahuro, kana kuoma kumedza. Mumamiriro ezvinhu akadai, chikafu chakapfava, chinodziya chinowanzo gamuchirwa zviri nyore.
Sarudzo dzekuedza:
– Porridge yehuku (mafuta mashoma)
– Supu ine kirimu shoma kana kuti sopu yakajeka
- Mupunga wakabikwa nemhepo
- Smoothie yemichero ine yogati
– Pudding yemukaka
– Mazai akafashaira (kana akachengeteka uye akakodzera)
Chinokosha kudya zvishoma asi kakawanda, kuitira kuti kudya kwako kugayiwe pasina kumanikidza kugaya kwako kushanda nesimba.
8. Zvinonhuwira nezvinhu zvechisikigo zvinogona kubatsira kupora
Zvimwe zvinonhuwira zvine simba rekudzivirira kuzvimba kana kuti zvinogona kubatsira kuderedza zviratidzo zvidiki. Zvinonhuwira hazvitsivi mishonga, asi zvinogona kutsigira kudya kwakanaka panguva yekupora.
Mienzaniso inowanzoshandiswa:
– Ginger (inobatsira pakurwadziwa nedumbu, inodziisa muviri)
– Turmeric (inoderedza kuzvimba, inogona kusanganiswa mukubika)
– Uchi (hunobatsira kuderedza kukosora; kwete kuvana vari pasi pegore rimwe chete)
– Garlic (inotsigira dziviriro yemuviri, idya zvine mwero)
Shandisa zvine mwero, kunyanya kana uine matambudziko emudumbu kana GERD.
9. Zvekudya zvinofanira kuganhurirwa panguva yekupora
Kuti kupora kuenderere mberi zvakanaka, mamwe marudzi ezvekudya anofanira kuderedzwa nekuti anogona kuita kuti muviri ushande nesimba:
– Zvikafu zvine shuga yakawanda (zvinwiwa zvinotapira, kubika zvakanyanya) zvinogona kukonzera kuzvimba
- Zvikafu zvakakangwa uye zvekudya zvine mafuta akawanda zvinonetsa kugaya
- Chikafu chine munyu wakawandisa chinogona kutsamwisa dumbu neura
– Zvinwiwa zvine caffeine yakawandisa kana zvichiita kuti zviomere kurara kana kuti zvikonzere kushaya mvura mumuviri
– Doro, nekuti rinotadzisa kupora uye rinokanganisa masoja emuviri.
Mhedziso: kudya kwakaringana kwakakosha
Kupora kubva mukurwara kunoda mwoyo murefu uye kugara kwenguva refu. Sarudza chikafu chine mapuroteni akakwana, makabhohaidhiretsi akaomarara, michero nemiriwo yakasiyana-siyana, uye mvura yakakwana. Uyewo, cherechedza mamiriro ako emuviri: kana chishuwo chako chekudya chikadzikira, idya chikafu chidiki, kakawanda, uye sarudza chikafu chakapfava, chinogayiwa nyore nyore.
Kana uine zvimwe zvirwere zvakaita sechirwere cheshuga, matambudziko eitsvo, maronda akanyanya, kana kuvhiyiwa kwawakaitwa nguva pfupi yadarika, zvakanaka kubvunza chiremba kana nyanzvi yezvekudya nezvekudya kwako kuti ugadzirise kudya kwako kuti kuenderane nezvinodiwa zvako zvehutano. Nekudya kwakakodzera, muviri wako uchava nezvinhu zvakanakisisa zvekuzvigadzirisa—uye unogona kudzokera kumabasa ako wakasimba uye une hutano.
